Author: michaelolsenus

Hi I am Michael Olsen,37 years old from New Jersey,NJ,USA,working on SEO and Web Designing from the last 6 years.Here I am sharing special tips about it.

day 29 transformation

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Day 29: Workout 29, Mon, Nov 29th Subtraction Tabata Time: 20 Minutes Equipment: Interval timer, k-bell – Set your interval timer for 40 rounds of 20/10. R1: Complete each exercise for 4-rounds then remove 1 exercise. R2: Complete the 3 remaining exercises for 4-rounds each then remove 1 exercise. R3: Complete the 2 remaining exercises for 4-rounds each then delete 1 exercise. R4: Complete the 1 remaining exercises for 4-rounds. Work the first part of the exercise for the 20s and the second for the 10 non-stop, apart from the fourth round of each exercise where you rest and prepare for the next exercise on the list. 1. 4 x20s Reverse Power Jack . 3x 10s Squat to press 2. Weighted Crunch.1 get up to jump squat 3. Star Jumps.Fast air punches High Jab Cross 4. Squat Thrusts/high plank Optional Finisher 1: Hold the low squat position then play the sit-up beep test. On each beep stand up and back down. The maximum score is 100. Let me know how you get on. Optional Finisher 2: Complete the sit up beep test. The maximum score is 100. If you want a harder challenge use a weight.

Via https://www.youtube.com/watch?v=PjALNI9oTs0

source https://morerepuk.weebly.com/blog/day-29-transformation

Day 26 transformation 21

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Time: 23-27 Minutes not including optional finisher. Warm up required Equipment: K-bell/Slamball /DB Complete each exercise for 1-minute work 10 seconds rest for as many rounds as it takes you to complete 100 reps of each exercise. Set your interval timer for 35 rounds of 60/10 so you don’t run out of time. Note: In round 1 write your reps next to each exercise and build on them in the following rounds. Each time you hit 100 reps of an exercise( 80 for beginner), cross it off and keep going until eventually you’ve crossed them all off. At the end note your time and let us all know what you did !? – 1. Press-up 2. Sit Up/Crunches 3. Wide stance Slams, KB Floor to Sky 4. Double Hop Over, jump over KB Feet together 5. Burpees normal, belly to floor or press up style Optional Finisher: Do some mountain climbers as fast as you can! Each knee into the body counts as 1 rep. Level 1 is 1000 reps. Level 2 is 1494 Reps. Level 3 is 1500 Reps. And keep your body straight.

Via https://www.youtube.com/watch?v=vbzdhl_Nuwg

source https://morerepuk.weebly.com/blog/day-26-transformation-21

Day 23 Transformation Core

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Time: 20 Minutes Set your interval timer for 20 rounds of 40 work, 20 rest. Complete each exercise for 4 rounds straight through. During each 20 second rest period, hold the plank. – 1. Star V Sits lying Star position to V Sit 2. Ankle Taps 3. Star alternating Single leg V Sits Option with weight 4. Get-Ups to Squat Jump 5. 8 M-Climber to Burpees 4 each leg with option press up. no knees – Optional Finisher: Assume the push-up position arms fully stretched knees off the floor. Play the sit-up beep test. On each beep, scissor the legs wide and back in once plank Jack. The maximum score is 100. If you put your knees down do 5 burpees and re-join the test.

Via https://www.youtube.com/watch?v=ajY8CrmaLuc

source https://morerepuk.weebly.com/blog/day-23-transformation-core

Day 22 legs Transformation

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Day 22: Workout 22, Mon, Nov 22nd (21) Time: 20 Minutes Equipment: K-bell, dumbbells Complete the following workout straight through by setting your interval timer for 16 rounds of 60 work, 30 rest. During each 30 second rest do 30 high knees and 5 jumping jacks – • Complete exercise 1 for 60 work 30 rest x 4 rounds. • Complete exercise 2 for 60 work 30 rest x 4 rounds. • Complete exercise 3 for 60 work 30 rest x 4 rounds. • Complete exercise 4 for 60 work 30 rest x 4 rounds. 1. Weighted Squats 2. Weighted Alternate Lunge 3. Dead Lift (2x k-bells or dumbbells)Father Squats for slam Ball 4. Weighted reverse power jacks – Optional Finisher: Complete jumping heel taps ( 10 secs) and sprinting toe taps (10 secs) alternating 10 seconds on 5 seconds rest(30 in total). Completing 15 rounds in total of each exercise.

Via https://www.youtube.com/watch?v=b3uGw2A1laU

source https://morerepuk.weebly.com/blog/day-22-legs-transformation